ANNOUNCEMENTS

Welcome!

Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.

Training focus: Functional Strength, Power and Endurance.

Training Focus: Denali and GORUCK Challenge

We have a few people in our class that are training either to summit Denali or to complete a GORUCK Challenge. That strikes me as a good spring training focus for everyone.

For those for whom Denali is just a pretty mountain and GORUCK a villain in an 80's fantasy film - here's what you'll get out of this: Possibly the best overall strength and conditioning in your life. Rock solid & tireless legs, robust joints and more real world strength then you thought possible at your age. (Whatever that happens to be.)

To be best prepared, bring a sturdy backpack. Ideally filled with bricks (4 for women/6 for men.) This is roughly 20# for women/30# for men. If you are actually training for Denali or GORUCK - go ahead and start getting used to a few extra pounds beyond that as well. You won't regret having trained harder.

If you don't have a pack or everything above just scares you - show up anyways. Anyone that is willing to try is welcome - toughness is mostly mental anyways.

Feel free to post questions if you don't know a workout or exercise. Or catch me in class.

Wednesday, December 30, 2009

30-Dec-2009 Advanced Core

The goal of today's class will be to teach correct form for the kettle bell swing. This movement is a foundational movement for other KB work. Also, if you work it, you should have your diaphragm cramping in no time. So Goal 1) Form. Goal 2) internal muscle cramp.

10 minutes
Wall Squats (face the wall) 25
Halos 20# / 35# 10 l/r *
Pump Stretch 5 **

15 minutes
KB Swings (Go light) 30# /45# 25
Active recovery: light jog or stairs jog 200-300yards / stairs 6 x

5 minutes
Turkish Get Ups switch hands each rep. focus on form not reps

10X
Planche pushups (1st pushup progression - hands close to hips) 10
Weighted pull up crunches 5




*http://www.youtube.com/watch?v=aIBgpeU0Css&feature=related
**http://www.youtube.com/watch?v=9rbtC_lM3YI

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